This Quad Dominance Test Shows If You Don’t Succeed

So, you’ve decided to look in the mirror and exercise for a long, long time and see if your lower half hurts. We’re talking about testing your “quad dominance,” which is whether your legs can effectively use your glutes and hamstrings, or whether they’re too dependent on the front half. yours or not.

Why is this problem? “The muscles in the front of your leg (the quadriceps, we’ll call the ‘front chain’) and the back of your leg (the glutes and hamstrings, we’ll call the ‘posterior chain’) control monitor the pelvis, orders Tim Landicho, CSCS, trainer of the home fitness platform Tonal, to indicate its position relative to the ribcage. “So if your back chain strength isn’t up to par, you won’t be able to control your pelvis in a way that really maximizes trunk stability.”

Trunk stability is important because it affects our posture and can cause lower back pain if the pelvis is out of alignment with the ribcage. Basically, the most important core strength starts in the lower body. However, many of us have relatively weaker hamstrings and glutes from sitting too much, which means our quads take over as we move — and thus continue to become active. should be healthier.

Quad dominance, and proxy trunk instability, can affect our operations. Distance running requires the ability to work your glutes and hamstrings to maintain proper form. Landicho explains: Strength training requires “the right range of motion.”

“When it comes to strength training for the lower body, better core stabilization can help you access more range of motion in the hips, knees and ankles, thanks to the ribcage,” says Landicho. and your pelvis is in a better position. “When you strengthen your glutes and hamstrings, you get better pelvic position. A better pelvic-thoracic relationship leads to better torso stability, offers better range of motion, and generates more force—meaning more power!—in your lift. “

How can you assess whether you need to make changes to your training to make the pre- and post-sequences work in harmony? A viral Instagram video of running coach Kaila Morgante aka @bodkick raised the issue by posting a quad dominance test. Here’s how: Stand in front of a chair with your knees close to but not touching the chair. Then lower down into a squat position. The farther you can go down without your knees touching the seat, the less dominant you are.

“Many of us consider ourselves outclassed by four, but this test will give you a window into exactly how much,” Morgante writes. “The farther you can go down before your knees touch, the better you’ll be able to recruit the glutes.”

Landicho agrees and considers the test a useful tool to check how effective your workout is. “You can use the chair test to determine if the exercises are really getting you on the right track (i.e. can you sit lower over time?),” he says.

“Creating balance in the lower body is all about stretching and building strength,” says Landicho. longs through the front (our quadriceps and hip flexors) and create power through our back (our glutes and hamstrings).”

He suggests progressing from more beginner-friendly moves to more advanced options. To lengthen the quadriceps, start with a quadriceps stretch.

Next, try a kneeling position.

Finally, proceed to the couch.

To strengthen the hamstrings and glutes, Landicho suggests a series of glutes. Start with a glute hold.

Then move to the glute bridge with hip dips.

Proceed to the parade bridge glute.

Finally, tackle the most advanced variation, the one-leg gluteal bridge.

Regularly incorporate these moves into your workout routine, and the ultimate death chair won’t work for you!

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